Turkey Bolognese Sauce with mushrooms and peppers
Turkey Bolognese Sauce with Peppers and Mushrooms
This yummy turkey Bolognese sauce is full of healthy antioxidants that will boost your immune system and will prevent cancer. A serving of sauce over zucchini noodles is 7 cups of vegetables that are full of fiber, vitamins, selenium, and potassium. Using turkey and ground Italian sausage keeps this sauce economical without substituting taste!! Onions, garlic, red, yellow and orange peppers, baby Bella mushrooms and fresh tomatoes are all essentials ingredients of the Mediterranean Keto Diet. The Mediterranean Keto Diet is scientifically proven to prevent cancer, lower blood pressure, reduce the risk of heart disease, reduce the risk of strokes and diabetes…. You can eat chick pea pasta and still keep your carbs under 100 grams or serve over shredded zucchini noodles…. The lower your carbs, the more fat burning you will have……. Staying in this fat burning stage of 20-50 grams of carbs will help burn belly fat and rev your metabolism, but resume back to higher carbs of 50-100 grams…….. Avoiding gluten is an important part of the Mediterranean Diet….. We are all gluten sensitive due to the high gluten content of modern wheat and cancer causing pesticides used on the wheat…. When you avoid gluten, you will eliminate irritable bowel syndrome, bloating, rashes, fatigue, and brain fog…..This turkey Bolognese is high in protein ( 40 grams) and low in carbs which will help you to build muscle, boost testosterone, and have thicker, fuller hair…..
Equipment
- One sauté pans
- Cheese grater
- 1 Dutch oven
Ingredients
- 1 lb sweet Italian ground sausage If you can't find loose sausage, use sausage links and squeeze the sausage from the casings into the saute pan.
- 1 lb ground turkey
- 1 sliced onion
- 2 red and orange bell peppers sliced
- 5 cloves garlic minced
- 1 lb baby Portabello mushrooms rinsed and sliced
- 1/2 cup dry red wine optional
- 6 medium ripe, red tomatoes, cut into chunks May substitute two 14.5 ounce cans of diced tomatoes
- 1 6 oz can of tomato paste
- 1/2 tsp red pepper flakes
- 1 1/2 tsps dried oregano
- 1/2 cup fresh basil leaves May substitute 1 TB dried basil leaves.
- 1/2 cup extra virgin olive oil
- 1 tsp kosher salt
- 1/2 tsp ground black pepper
- 1 tsp sugar The sugar is to caramelize the onions and will burn off.
- 4-5 medium zucchini grated
- 1/2 cup shaved Parmesan cheese
Instructions
- In the saute pan, heat 2 TB olive oil and add the Italian sausage and turkey, sauté until brown over low heat. Drain fat in a colander. Remove to a bowl.
- Add 2 more TBs of olive oil to the saute pan , and add sliced onions. Caramelize the onions by cooking over low heat for 20 minutes. Add 1 tsp salt and 1 tsp sugar to aid with the carmelization process.
- Add two sliced peppers, and sliced Portabello mushrooms ( wiped dry with a paper towel) Sauté until the veggies are tender, but not mushy. Add the garlic last so that it does not burn.
- Add tomato chunks, and let simmer in the sauce until they have broken down. Then add the red wine, tomato paste, dried oregano, red pepper flakes, and salt and pepper. Add the sausage back to the sauce, stir thoroughly, cover the Dutch oven, and let simmer for 20 minutes
- While the sauce is simmering, grate the zucchini ( do not need to peel, but wash thoroughly) and add to a separate saute pan with 2 TBs olive oil. Cook the zucchini noodles until tender, but not mushy. Add 1/2 tsp salt and 1/2 tsp oregano.
- Put the zucchini noodles on a plate and cover with turkey Bolognese sauce and top with shaved Parmesan cheese. Another gluten free option is chick pea pasta.
